Thursday, September 03, 2015

Lift, John Doe Practice

Tall clean: 3 at 105, 110, 115, 120, 125lb
Power snatch: 3x(1 at 125, 1 at 130lb)
Power clean and jerk: 3x(1 at 135, 1 at 145lb)

2 hour practice.

Wednesday, September 02, 2015

Lift

Snatch: 2 at 115, 125, 135; 3x1 at 145lb
Squat clean and jerk: 1 at 145, 155, 165lb
Front squat: 5x2 at 155lb
Snatch pull: 2 at 155, 165, 175lb
3x15 back extensions
3x25 incline situps

Tuesday, September 01, 2015

Lift, Workout

Tall snatch: 3 at 75, 80, 85, 90, 95lb
Power snatch: 2 at 115; 3x(1 at 125; 1 at 130lb)
Power clean and jerk: 3x(1 at 135; 1 at 145lb)

10min throwing
20min agility, serpentine, etc.
10min 1-on-1 endzone
10min thrower/marker
Angry Dave Abs
4:00 plank

Monday, August 31, 2015

Lift

Front squat: 3 at 115; 2 at 145lb
Back squat: 2 at 175; 1 at 195, 205; 3x1 at 215; 1 at 220lb
Snatch: 2 at 115, 125, 135; 1 at 145, 150lb
Squat clean and jerk: 1 at 135, 145, 155, 165, 175lb
Clean pull: 2x2 at 175, 185lb

Sunday, August 30, 2015

Capital Open Sectionals 2015 - Day 2

13-5 vs Watchdogs
F-W vs DMV
13-8 vs Roadhouse
12-13 vs RUNTIME

Took 5th of 12. 2 assists, 2 incompletions.

Saturday, August 29, 2015

Capital Open Sectionals 2015 - Day 1

13-1 vs Club Horse
10-13 vs John Doe
13-2 vs Boi to the Oioi
10-13 vs RUNTIME

3 assists, 1 goal, 4 incompletions.

Thursday, August 27, 2015

Lift, John Doe Practice

Press in clean: 5 at 65; 4 at 70; 2 at 75lb
Power clean: 3 at 145; 2 at 155, 165; 1 at 175, 180, 185lb
Overhead squat: 2 at 155, 165, 175, 185lb

2 hour practice

Wednesday, August 26, 2015

Lift

Tall clean: 3 at 95, 105, 115lb
Squat clean: 3 at 135, 145; 2 at 155, 165; 3x1 at 175; 1 at 185lb
Back squat: 3 at 155, 175; 2 at 195, 205, 215; 1 at 225; 4 at 205lb

Pushed doubles until I failed on the second rep at 225 and then went for a new 3RM, wound up making it a 4RM and almost got a 5th. Progress.

Tuesday, August 25, 2015

Lift

Press in snatch: 5 at 65; 4 at 70; 3 at 75lb
Power snatch: 3 at 95, 115, 125, 135; 2 at 145lb
Snatch: 3x1 at 155; 1 at 165lb
Push press: 5 at 135, 140, 145, 150, 155lb
Snatch pull: 3 at 155, 165, 175, 175, 16lb
2x10 GHD extensions
2x1:00 weighted plank 45lb

Monday, August 24, 2015

Lift

30min SMR/warmup
Snatch: 3 at 125; 2 at 135, 145; 1 at 150, 155lb
Split jerk: 3 at 175; 2 at 185, 195; 3x1 at 205lb
Pause front squat to front squat at 135, 145, 155, 160, 165, 170, 175, 180, 185lb
3x10 back extensions 35lb
3x20 toes-to-bar

Sunday, August 23, 2015

Recovery Run

4.36mi in 35:55 (8:15 pace) with Mikey and Kerrigan, including a few minutes where we got lost trying to find the right trail in Piney Branch Park.

Saturday, August 22, 2015

Clinic, Coaching, Lift

2 hour GUM clinic
1 hour coaching/throwing

Snatch to 155lb
Clean and jerk to 185lb
Back squat: 2 at 185; 1 at 195, 205, 210, 215, 205, 210, 215lb
Clean lift-off: 3x3 at 215lb

Thursday, August 20, 2015

Lift

Press in clean: 5 at 45, 55, 65; 3 at 70lb
Muscle clean: 3 at 95, 115, 135lb
Power clean: 3 at 145, 155, 165, 165; 2x2 at 175lb
Overhead squat: 2 at 135, 145, 155, 165; 3x2 at 175lb
Snatch grip push press: 2x5 at 135; 2x5 at 145; 5 at 155lb
Clean pull: 3 at 185, 195, 205, 205, 195lb

Wednesday, August 19, 2015

Lift, John Doe Practice

Tall clean: 3 at 65, 95, 115, 115, 125lb
3 squat clean to 1 jerk dip at 155, 165, 165lb
2 squat clean to 1 jerk dip at 175, 175lb
Push jerk: 3 at 145, 155, 155; 2x2 at 165lb
Pause front squat to front squat: 5 at 165lb
3x10 weighted back extensions 45lb
3x15 weighted incline situps 45lb

3 hour practice. Low numbers. Lots of reps early, lots of work late.